Category Archives: Workout of the Day

Monday

A.

In 10 mins, to built to roughly 80-85% 1RM back squat

B.

3 sets:

2-3 back squats (@31X1)

C.

for time:

21 thrusters (95/65)

21 pull-ups 

15 thrusters (115/75)

15 CTB pull-ups

9 thrusters (135/95)

9 bar muscle ups

Tuesday

A.

4 sets: 8/leg Bulgarian Split Squats

B.

four sets:

against a 3 minute running clock, complete:

400m run (buy in)

max reps front squats (155/105)

rest 2 minutes between sets

Score = total reps front squats

Monday

A.

find today’s heavy push press

B.

EMOM for 5 mins: 1 split jerk @ today’s heaviest push press

C.

for time:

30 hang power snatches (115/75)

30 overhead squats

30 bar facing burpees

Happy Thanksgiving!

this long slog is guaranteed to allow you to eat more pie. Enjoy! 

12 days of thankfulness

1 deadlift (95/65)

2 front squat

3 strict press

4 power clean

5 back squat

6 push press

7 SDLHP

8 squat clean

9 push jerk

10 power snatch

11 OHS

12 thrusters

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 DL
2 – 2 FS, 1 DL
3 – 3 strict press, 2 FS, 1 DL
4 – 4 PCs, 3 presses, 2 FS, 1DL
. . . and so on . . .